* Stretching exercises are not included in this list!

Glute Exercises / Butt Workouts At Home Or At Gym

Broad Jump / Standing Long Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Adductors, Calves, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs
level:Easy
type:Strength, Plyometrics, Cardio
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Hamstrings, Lower Back, Glutes
auxiliary muscles:Quadriceps, Triceps, Adductors, Trapezius, Abductors, Deltoids
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Straight Arm Glute Bridge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Calves, Triceps, Lower Back, Rectus Abdominis
required:Nothing
optional:Backpack, Fitness Mat
level:Normal
type:Strength
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Jogging / Running In Place

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Adductors, Abductors
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Easy
type:Cardio
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Prone Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Calves
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Calves
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Toe Taps / Box Jump March

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves
auxiliary muscles:Rectus Abdominis, Adductors, Abductors, Hamstrings
required:Medicin Ball / Stool / Bench / Seat
optional:Dumbbells (2), Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings, Calves
auxiliary muscles:Obliques, Shins, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Plyometrics, Cardio
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Thigh Press, Seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Pectoralis Major, Abductors, Glutes
auxiliary muscles:Triceps
required:Seat / Bench
level:Easy
type:Strength - isometric
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